Patient Resources Detail

Evidence-Based Resources for Managing Anxiety

What Is Anxiety?

Anxiety is your body's natural alarm system. It helps you stay alert and safe. But sometimes this alarm goes off too often or too strongly, even when there's no real danger. When worry lasts for 6 months or more and gets in the way of your daily life, work, or relationships, you may have an anxiety disorder.

Good news: Anxiety disorders can be treated effectively. Many people get better with the right help and self-care strategies.

Signs You Might Have Anxiety

  • - Worrying that feels hard to control
  • - Feeling restless, on edge, or keyed up
  • - Getting tired easily
  • - Trouble concentrating or mind going blank
  • - Muscle tension or aches
  • - Trouble falling asleep or staying asleep
  • - Racing heart, shortness of breath, or dizziness
  • - Avoiding places or situations because of fear

These physical symptoms are real—not "just in your head." Your body's stress response is working overtime.

Trusted Websites for Information

Anxiety and Depression Association of America (ADAA)

  • - Website: www.adaa.org
  • - What it offers: Free downloadable brochures about different types of anxiety and treatment options. Unbiased, expert-reviewed information.

Anxiety Canada

  • - Website: www.anxietycanada.com
  • - What it offers: Self-help tools based on cognitive behavioral therapy (CBT). Practical strategies you can use right away. Rated as the highest-quality anxiety website by researchers.

Association of Behavioral and Cognitive Therapies (ABCT)

  • - Website: www.abct.org
  • - What it offers: Help finding trained CBT therapists in your area who use proven treatment methods.

PsyberGuide

  • - Website: https://onemindpsyberguide.org
  • - What it offers: Ratings and reviews of mental health apps based on patient experiences. Helps you choose apps that are safe and may actually help.

Self-Help Strategies That Work

These strategies have been studied by researchers and shown to help reduce anxiety:

Challenge Your Worried Thoughts

  • - Notice when you're thinking the worst will happen
  • - Ask yourself: "What's the actual evidence? What would I tell a friend?"
  • - Replace extreme thoughts with more realistic ones
  • - Example: Instead of "This will be a disaster," try "This will be challenging, but I can handle it"

Face Your Fears Gradually

  • - Make a list of situations you've been avoiding, from easiest to hardest
  • - Start with the easier ones and work your way up
  • - Stay in the situation until your anxiety goes down (it will!)
  • - This teaches your brain that the situation is safe

Relax Your Body

  • - Deep breathing: Breathe in slowly through your nose for 4 counts, hold for 4, breathe out through your mouth for 6
  • - Progressive muscle relaxation: Tense and then relax each muscle group in your body, starting with your toes and moving up
  • - Guided imagery: Close your eyes and imagine a peaceful, calm place in detail

Try Mindfulness or Meditation

  • - Mindfulness-Based Stress Reduction (MBSR) is an 8-week program that teaches meditation and breathing techniques
  • - Research shows it works as well as some medications for anxiety
  • - Many free apps and online videos can teach you the basics

Exercise Regularly

  • - Start with walking and gradually increase to moderate exercise (like brisk walking, swimming, or biking)
  • - Exercise helps you become less afraid of physical sensations like a racing heart
  • - Aim for 30 minutes most days of the week

Take Care of Your Body

  • - Keep a regular sleep schedule (same bedtime and wake time)
  • - Limit caffeine (coffee, energy drinks, soda)
  • - Limit or avoid alcohol
  • - Eat regular, balanced meals

Stay Connected

  • - Spend time with supportive friends and family
  • - Talk about your feelings with people you trust
  • - Join a support group (online or in person)

Be Kind to Yourself

  • - Practice self-compassion instead of self-criticism
  • - Remember that anxiety is not your fault
  • - Celebrate small victories

Online Programs and Apps

Internet-Based CBT Programs

These are structured online courses that teach you CBT skills:

  • - MoodGYM (moodgym.com.au)
  • - BluePages (bluepages.anu.edu.au)

Research shows these programs can improve both your understanding of anxiety and your actual symptoms.

Mental Health Apps with Research Support

These apps have been studied and shown to help with anxiety:

  • - Headspace
  • - Calm
  • - MindShift
  • - Sanvello
  • - What's Up

Important: Look for apps that include at least 4 different CBT techniques. Check PsyberGuide (above) for ratings before downloading.

When to Get Professional Help

Self-help works best for mild anxiety or as an addition to professional treatment. You should see a healthcare provider if:

  • - Anxiety significantly interferes with your work, relationships, or daily activities
  • - You've tried self-help strategies for several weeks without enough improvement
  • - You're having thoughts of harming yourself
  • - You're using alcohol or drugs to cope with anxiety

Professional treatments that work: Therapy with a trained CBT therapist and/or medications (like SSRIs) are highly effective. About 45-65% of people respond well to treatment.

Remember

  • - Anxiety is treatable—you don't have to suffer alone
  • - What matters is what you learn, not whether you learn it in person or online
  • - Start with one or two strategies and build from there
  • - Be patient with yourself—improvement takes time
  • - These self-help strategies work best when practiced regularly
  • If you have questions about these resources or need help getting started, talk to your healthcare provider.